Page 1







Diabetes Action Plan

Prevent & Reverse it Naturally

The Sound of Silence

Meditative Retreats Renew Our Spirit Lissa Rankin on

A Cure for Fear



Ways to Flex Our Muscles

November 2017 | Metro Milwaukee Edition |

contents 12 7 newsbriefs 12 healthbriefs 14 globalbriefs 16 ecotip 14 17 community spotlight 22 fitbody

24 healingways 26 consciouseating 30 wisewords 3 1 calendar


Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.




33 classifieds


35 resourceguide

by Aubrey Poglajen

advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 414-841-8693 or email Deadline for ads: the 10th of the month.

Wasting and Thirsting

22 TRY SOME STRETCHES Four Ways to Flex Our Muscles by Marlaina Donato

Discover the Benefits of Quiet at a Silent Retreat

CALENDAR SUBMISSIONS Email Calendar Events to: Deadline for calendar: the 10th of the month.


Milwaukee Milwaukee



EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Deadline for editorial: the 5th of the month.

REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit


by April Thompson


Healthy Twists on Old Favorites by Judith Fertig




letterfrompublisher O

contact us Publisher/Owner Gabriella Buchnik Editors Barbara Bolduc Tom Masloski Sales and Marketing Gabriella Buchnik Jacquie Heffelfinger Writers Sheila Julson Linda Sechrist Design & Production Melanie Rankin Stephen Blancett Steve Hagewood

3900 W. Brown Deer Rd., Ste. A #135 Milwaukee, WI 53209 Phone: 414-841-8693 Fax: 888-860-0136 © 2017 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. Natural Awakenings does not necessarily endorse the views expressed in the articles, and the appearance of an advertisement in Natural Awakenings in no way implies an endorsement by Natural Awakenings of the product or services advertised; nor does it imply a verification of the claims made by the advertiser. Natural Awakenings reserves the right to reject any advertising deemed inappropriate. Please note that many natural remedies like medicinal herbs also have side effects and interactions with medicinal drugs and with other herbs, and should not be taken without consulting your doctor.

Natural Awakenings is printed on recycled newsprint with soybased ink.



n the cover of our September issue of Natural Awakenings, I featured a beautiful photo of Luis Mendez and Waleska Sallaberry, the publishers of Natural Awakenings Puerto Rico. The magazine had barely hit the stands when Hurricane Irma swept through the Caribbean. Merely days after we received confirmation that they were okay and in recovery mode, hurricanes Jose and Maria swept through, leaving Puerto Rico and Luis and Waleska’s home and community devastated. When we finally heard from them, the reports were heartbreaking. While they were tremendously grateful for their family’s safety, their lives shifted into survival mode. Martial law went into effect on the island, and people were standing in line for days, desperate for food, water, gas and medicine. Several weeks later, Waleska brought their two youngest children to the U.S. where the three stayed with Kelly Martinsen, publisher of Natural Awakenings Long Island. Luis stayed in Puerto Rico to help support and rebuild their hometown of Rincon and the surrounding communities. As I sat down to write this letter, I was alerted Yoga as that Martinsen awoke in the middle of the night to an a Way of Life electrical fire, which subsequently burned her house to the ground. I was stunned and could only think, “I have no words.” Martinsen, however, had beautiful words to share. She posted on Facebook: “We had Floatation CR a fire, and I know that the word out there is that we EATIVE Therapy AGING SScipience and ‘lost everything.’ I want to assure everyone that this rituality is not the case. While our house may be totaled, ‘everything’ I need was found the morning after the fire as I held my kids (all three!) and my husband in my driveway… for now we have no needs.” She then went on to thank Waleska who, while staying in Martinsen’s home, awakened her in time to get everyone out of the house. After having her life turned upside down by hurricanes and then witnessing fire demolish Martinsen’s home, Waleska posted a picture of the cover of her new 2018 planner which reads, “Best year ever,” in beautiful script. As headlines are flooded with reports of hurricanes, fires and earthquakes, stories like this one highlight the power of perspective. What if we all lived free of attachment to material things and maintained a peaceful sense of trust in what lies ahead? As Thanksgiving arrives, may we remember to be grateful for all that we have—especially those things that can’t be bought or destroyed. Whether it’s a beautiful sunset, a helping hand from a stranger or the embrace of a loved one, such nonmaterial gifts are our true wealth. Natural Awakenings has started a campaign to raise money to help Luis and Waleska and the holistic health community in Puerto Rico to restore and rebuild. To donate, please visit: H E A L T H Y





feel goo d • live simp ly • laug h more

Isolation Induce De Tanks ep Rest

Gloriously En Our Later riching Nonduality wit Years h Zaya and Mauriz io Benazzo

September 2017

| Metro Milw aukee Editi

on | Natu ralMilwau Counting my blessings, Gabriella Buchnik, Publisher

newsbriefs Experience the Gift of Reiki This Holiday Season


uring the months of November and December, reiki and energy healer Cindy Carlson is inviting people to try a one-hour reiki session for just $45—a savings of $15 for new clients. Gift certificates are also available for those that wish to bestow to others the benefits of reiki: feeling more relaxed and peaceful. Carlson is a reiki master and has been practicing energy healing for more than seven years. She holds a degree in psychology from UW–Madison and worked in the corporate world prior to pursuing a career in the healing arts. After personally experiencing the transformative effects of reiki, she strives to share this holistic gift with others.

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Healthy Holiday Special at PhysioBin

I would like to help you return to a pain-free active lifestyle.


hysical therapists and PhysioBin owners Dan Schumann and Rachel Thiel are providing $20 off a one-hour appointment to patients that call and book a free discovery consultation. The special is valid through December 31. PhysioBin also offers gift certificates. “The holidays are a busy time for many people, but they can be more enjoyable when you don’t Rachel Thiel have to worry about being in pain,” and client Schumann says. “This is an opportunity to care for yourself and others in your life. Our unique approach to physical therapy can help you end 2017 the right way. To be in good health is the best gift of all.” Schumann and Thiel each hold a Doctor of Physical Therapy degree, with advanced training as board-certified orthopedic specialists. Using longer appointments than traditionally found, they focus on helping their patients identify and overcome physical restrictions that are holding them back from enjoying life. Locations: 11820 W. Ripley Ave., Wauwatosa; and 131 W. Seeboth St., Ste. 215, Milwaukee. For more information, call 414-459-1224 or 414-239-9771 or visit See ad, page 13.

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newsbriefs Discount Special at White Wolf Myofascial Release

More Spiritual Services Available at Angelik Hands, LLC

ony Grimm of White Wolf Myofascial Release invites seniors, veterans and anyone suffering from chronic pain issues to take advantage of his $20 discount on a one-hour session of the John F. Barnes’ Myofascial Release Approach. The technique, normally priced at $100, can help with a variety of conditions Tony Grimm including sciatica, bulging discs, migraines, neck and back pain, and tennis elbow, and can help reduce chronic pain from traumas, falls, ancient wounds and more. Grimm is running the special through December 2018. Grimm, an expert level therapist, has been licensed in massage therapy since 2007 and has been practicing the John F. Barnes’ Myofascial Release Approach since 2012.

ngelik Hands, LLC, has expanded their list of services. In addition to reiki, owner Ann Miller—a reiki master, psychic medium and empath—is now offering angel card readings, intuitive/ psychic readings, spiritual guidance and counseling, workshops, classes and community events. Miller is currently accepting appointments for these new services. “These spiritual services can offer Ann Miller optimum health and wellness benefits, as well as clarity and direction for one’s life journey,” says Miller, who is trained and certified in the Usui Shiki Ryoho reiki method. As a psychic medium, Miller has the ability to see, hear, smell, feel, interpret and share messages received from spirit guides, angels and departed loved ones. Her empathic ability allows her to tune into the emotions and conditions of others.


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Be Reiki Open House


n November 12, from noon until 3:30 p.m., Be Reiki is hosting an open house at Allure Salon & Spa, in Mukwonago. The event will feature refreshments, crystal gratitude gifts, mini angel readings and sample reiki treatments. Attendees can obtain information on reiki training, the benefits of reiki, and Rhiana Tehan’s chakra workshop. Rhiana Tehan Tehan, the owner of Be Reiki, is a Holy Fire Karuna Reiki master teacher. Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. Tehan notes that reiki helps with physical issues such as pain management and recovery from surgery, and can also provide increased vitality and overall energy. Emotional and mental benefits can include stress relief, clarity and peace of mind; the release of emotional baggage, past traumas, anger and grief; as well as relief from anxiety and depression. Be Reiki is located inside Allure Salon & Spa at 1005 Main St., Mukwonago. For more information, call 262-498- 4162, email or visit See ad, page 7.

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Zuza’s Way Integrative Care Offers Transformational Healing Talk


t 7 p.m. on November 6, Dagmara Beine of Zuza’s Way Integrative Care will lead an informative session, Shifting to Heal, at Good Harvest Market, in Pewaukee. Geared toward Dagmara Beine people who are “sick of being sick”, the talk will guide people to make needed changes in their lives in order to heal from illness. Beine is a master’s-degree-level physician’s assistant practicing functional and integrative medicine. Beine is also currently accepting two patients for her new and transformational one-on-one private mentoring. The in-depth sessions include a thorough examination of a patient’s health history; a full mental, emotional, physical and spiritual assessment; and the creation of a plan to fully support the patient as he or she moves toward healing. The sessions allow Beine to create personalized treatment plans designed to empower her patients so that they always feel in control of their health and their life. “Each patient’s journey is different and has different needs,” says Beine. “A personalized treatment plan encompasses every aspect of the patient’s health, from laboratory testing and a physical exam, to teaching physical movement and how to shop at the grocery store.” Shifting to Heal talk location: 2205 Silvernail Rd., Pewaukee. Zuza’s Way, located in downtown Waukesha, can be contacted by calling 262-312-9098, emailing or visiting and Zuzasway. See ad, page 28.



Open House


Coming Together to Help Rebuild Puerto Rico

DECEMBER 2, 2017 10AM to 5PM

Enjoy seasonal magic with


uis Mendez and Waleska Sallaberry, the publishers of Natural Awakenings Puerto Rico (PR) edition for the past 15 years, have a simple request: “Please help us rebuild.” Mendez and Sallaberry are remarkable community leaders, having not only launched what is now PR’s number one health and wellness publication, but also having originated and managed the most important annual health and wellness expo in PR and the Caribbean, created a natural health netLuis, Waleska and their children work of discounted services with more than 1,000 providers and 250,000 members, and founded an alternative eco-school to serve PR’s western coast. Natural Awakenings publishers have created a GoFundMe account to support their efforts to rebuild PR’s holistic health and wellness community at a time when healing services are desperately needed. Mendez and Sallaberry will be trustees of this fund and will disseminate the proceeds to the people and organizations in PR at their discretion. Natural Awakenings Publishing Corporation CEO Sharon Bruckman says, “Through this campaign, we are offering a way to directly affect the natural health community in Puerto Rico, allowing for continued sustenance in the months to come.”

Children’s Activities Lunch & Dessert Cafe Unique Craft Vendors Free admission (donations welcome)

Learn about Waldorf education! featuring work from our 1st thru 12th grade students

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For more information and to make a donation, visit NaturalAwakeningsPRfundraiser. See ad, page 15.

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esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”

Maks Narodenko /




cientists from the Gifu University Graduate School of Medicine, in Japan, examined the impact of a combination of acupuncture and traditional herbal medicine on the rate of delirium in cardiovascular patients admitted into an intensive care unit. Of the 59 patients studied, 29 were treated with conventional care and 30 were given the same care, plus herbal medicine three times a day and acupuncture once a day. In the treatment group, incidental rates of delirium were 6.6 percent, significantly lower than the 37.9 percent rate found in the control group. This group also required fewer sedative drugs traditionally used to combat aggressive behavior in delirious patients.






igella sativa oil (NSO), commonly called black cumin, is used to treat a variety of inflammatory conditions. Researchers from University College London, in the UK, and King Abdulaziz University, in Saudi Arabia, studied the impact of this oil on patients with asthma. Scientists divided 80 asthmatics into two groups of 40. One group was treated with 500 milligrams of NSO twice a day for four weeks. The other was given a placebo. The researchers used an asthma control score to measure improvement, along with pulmonary function testing and the level of blood eosinophils, disease-fighting white blood cells that indicate inflammation and allergic reaction. The researchers found normal eosinophil levels and significant improvement in the average asthma control test score for those in the NSO group, plus improved pulmonary function, compared to the placebo group.

Evan Lorne/

esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-tovigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.


n a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than non-drinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.



Nejron Photo/



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Glyphosate Toxin Turns Up in Wines

Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots. Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years. Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.

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Why Whales Leap High

Humpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods. The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs. Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby.

Marijus Auruskevicius/

News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Conventional street lights collectively emit more than 100 million tons of carbon dioxide annually. The city of Las Vegas, a leader in municipal sustainability, has contracted with EnGoPlanet, a New York City clean tech startup, to install the world’s first Smart Street Lights powered by pedestrians’ footsteps via kinetic energy pads and solar energy. When someone steps on a kinetic tile, energy is created and goes directly to a battery. Petar Mirovic, CEO of EnGoPlanet, says, “Clean and free energy is all around us. Urban cities have to build the smart infrastructures of tomorrow that will be able to harvest all of that energy. This project is a small but important step in that direction.” Las Vegas Mayor Carolyn G. Goodman says, “Through our LEED-certified buildings, solar projects, water reclamation, alternativefueled vehicles and sustainable streetlights, Las Vegas continues to lead the way.” The company also cites Smart Street Light projects in Chicago, Detroit, Auburn Hills (Michigan), Asbury Park (New Jersey) and at stadiums such as the MercedesBenz Superdome, in New Orleans. View an illustrative video at Tinyurl. com/SmartStreetLights.

Yaniv Schwartz/

Landfill Eulogy

Sweden Dumps its Dumps Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife. Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps. Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually— almost 50 percent of all waste. The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it. Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.



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Holiday meal traditions that kick off with a Thanksgiving turkey and continue through festive meals for New Year’s can produce lots of cooking oil and grease waste. Following proper disposal procedures protects both the environment and home plumbing. The U.S. Environmental Protection Agency reports that vegetable oils and animal fats share common physical properties and create similar environmental effects as petroleum spills, including coating and suffocating animals and plants; polluting food supplies and habitats; fouling shorelines; and clogging water treatment plants. Cooking oil and kitchen grease is the number one cause of stopped-up sewer pipes, according to Earth 911. Grease sticks to the lining of plumbing pipes in small particles, which catch onto each other and accumulate until the growing mass can block and backup sewage lines, leading to a nasty mess and sometimes costly repairs. This potential problem can be avoided simply and easily. ■ For small amounts of kitchen grease such as lard, shortening or tallow that inevitably go down the drain, flush with cold water so that it solidifies, making it less likely to stick to pipes. ■ Freeze small amounts of used cooking fats, oils and grease in a container like a used coffee can with a tight-sealing lid, then place it in the trash. ■ Larger and unfrozen quantities of used cooking oil may be taken to an area recycling center for proper disposal year-round. No special container is required and the liquid is emptied from the consumer’s container onsite. Don’t combine the contents with anything else, so it can be repurposed by vendors that collect it from the centers.

Africa Studio/

How to Properly Discard Cooking Oil


Kevin McCoy and client

Improving Body Alignment and Function with Rolfing Structural Integration by Sheila Julson


icensed physical therapist and Certified Advanced Rolfer Kevin McCoy was a competitive gymnast during high school and college. During the early 1980s, while finishing his undergraduate studies in physical education at UW-La Crosse, he suffered a debilitating shoulder injury that limited his range of movement, and, ultimately ended his collegiate athletic career. To find relief, McCoy tried Rolfing Structural Integration, a hands-on therapy that reorganizes the connective tissue (fascia) within the body. The technique, founded by biochemist Ida P. Rolf, Ph.D., looks at the whole body and how it relates to the field of gravity, and then alters posture and body structure in order to relieve pain. “I tried Rolfing Structural Integration, and it was dramatic in terms of relieving physical discomfort,” McCoy enthuses. “I really felt like it helped me relate to my body, and to my life, in a certain way.” He was so impressed with the modality that he decided to pursue a career as a Rolfer, and attended the Rolf Institute of Structural Integration in both Boulder, Colorado, and Munich, Germany, in order to receive his certification. While there, he interacted with the original five faculty members appointed directly by Rolf herself. In 1985, McCoy became a Certified Advanced Rolfer and began practicing the therapy in Madison. After graduating from UW-Madison’s physical therapy program in 1997, McCoy moved to California and lived in The Golden State for a few years before moving to New Jersey.

Once there, he began working at the Kessler Institute for Rehabilitation, the institute where actor Christopher Reeve had been treated after his spinal cord injury. “I worked there for four years under my physical therapy license, providing Rolfing Structural Integration for a pain management program,” McCoy relates. “It afforded me the opportunity to work with a lot of individuals afflicted with serious and long-standing pain issues.” He returned to Milwaukee in 2007 and opened Kevin McCoy Rolfing, LLC, with offices in Brookfield and Glendale. McCoy notes that the therapy can detect overlooked sources of physical discomfort. “If one has lower back pain, it’s easy to think ‘what’s wrong with my back?’ But as Ida Rolf said when referring to pain, ‘Where you think it is, it ain’t,’” McCoy explains. “If I limit my vision and just focus on the back, I may be missing the fact that if there isn’t adequate support in the feet or the legs, or not enough adaptive capacity at the hip joints, that can affect overall body structure, causing pain and discomfort.” Another principle of the modality is that the body has plasticity, meaning that it is changeable and can be structurally realigned. “As Rolfers, we introduce little changes that slightly but profoundly affect how we move,” McCoy says. In McCoy’s practice, patient appointments last 75 to 85 minutes, beginning with a discussion about goals and progress. The hands-on session lasts one hour during which patients lie on a massage table. McCoy says getting Rolfed looks much like a massage, but instead focuses on reorganizing the web-like fascia surrounding bones and muscles. Sessions are customized to the needs of each patient. McCoy works primarily with adults, including athletes, weekend warriors and those with sedentary lifestyles experiencing pain from hunching over electronic gadgets. “Rolfing helps free up things that are stuck, and helps educate people on how to move and sit,” he says. Rolfing Structural Integration has grown in popularity since McCoy became certified over three decades ago, and he’s eager to help train aspiring Rolfers. He’s a faculty member at the Rolf Institute of Structural Integration, and has taught classes in Boulder, Colorado, as well as in Brazil and Japan. McCoy, who served on the Rolf Institute’s board of directors from 2008 to 2016, and has been a board chair since 2011, will lead an institute-sponsored training session in Milwaukee in 2018. McCoy says that he enjoys being able to spend oneon-one time with people to support their well-being. “There are few settings where you get that type of interaction with people,” he observes. “Touch is a medium that is very healing for people. They appreciate having someone tend to them in a nurturing way.” Kevin McCoy Rolfing, LLC, is located at 2985 N. Brookfield Rd., Ste. 5, Brookfield, and 5225 N. Ironwood Rd., Ste. 216, Glendale. For more information, call 262-337-1530 or visit See ad, page 28. Sheila Julson is a regular contributor to Natural Awakenings magazine. natural awakenings

November 2017


Preventing, Reversing and Managing Diabetes Naturally by Linda Sechrist


ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes and Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.

Two Perspectives


Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy



Oleksandra Naumenko/

lifestyle choices that regulate blood sugar levels. Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.”

Naturally Control Blood Sugar

Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and choles-

sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.

Effective Diet Choices

Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay terol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”

Early Heads-Up

According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctor-ordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a boardcertified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are exceedingly sedentary and eat unhealthy processed foods, have a higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure,

Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups. The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California. Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week. “Our biochemistry actually does very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m. You can drink water with lemon, teas and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode.

natural awakenings

November 2017


Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri. Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.

Helpful Weight Loss

In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D., explain a home-based version of the 12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in

Diabetes has the potential to dramatically reduce quality of life for more than 20 years. blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidantrich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.

No Quick Fix

Restoration of health begins with the most important lifestyle changes. ■ Replace processed and sugary foods in meals and snacks with nutrientdense, whole foods.

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■ Determine possible food sensitivities with an elimination diet. ■ Eat some protein with every meal. ■ Eliminate environmental toxins. ■ Perform some form of cardiovascular exercise and resistance training at least three to five times a week. ■ Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at

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Wasting and Thirsting by Aubrey Poglajen


n Chinese medicine, diabetes is called “Wasting and Thirsting Disorder”, which signifies the depletion of vital substances in the body regardless of food or water intake, and the inability to replenish fluid through drinking. There are four different diagnoses: lung heat injuring the fluid, excess stomach heat, kidney yin deficiency, and deficiency of both the yin and yang. Chinese medicine separates the body into three zones, referred to as xiaos, and 11 organs (lung, large intestine, spleen, stomach, kidney, bladder, heart, small intestine, liver, gall bladder, and triple warmer or triple burners— connective tissue of the chest, abdomen and pelvis, which, taken together, is seen as an organ by Chinese medicine). Because we are all unique in our genetic constitution, manifestation of symptoms is unique as well, which is why there are four different root diagnoses. Generally speaking, the upper zone manifests as heat in the lung, with intense thirst and frequent drinking. The middle zone manifests as heat in the stomach, with excessive hunger and increased food intake. The lower zone manifests as dryness and heat in the kidneys, with intense thirst and excessive urination. As the dis-ease settles into the body, it becomes more complex and begins to affect more than one zone. There are four basic stages that diabetes can progress into without treatment, and many lifestyle factors that have an impact on the manifestation of the disease, including improper diet, emotional stress and overexertion. It usually begins with stomach heat caused by improper diet (greasy, sweet, rich

Awareness of the body, mind and spirit becomes finely tuned with regular diabetes treatment. food and alcohol), which causes food stagnation and leads to heat. If there is unresolved emotional stress, the disease moves into the lungs where it disturbs the flow of energy and causes additional stagnation and heat, leading to fluid consumption in the lung and stomach. The next phase includes kidney yin deficiency due to overexertion. In Chinese medicine, the kidneys house vital energy, and when overworked they become deficient and depleted of fluid. Long-standing heat in the body can turn into more extreme symptoms, referred to as fire, which flares upwards in the body. When kidney yin deficiency flares upwards it will include the consumption of fluid in the stomach and lungs, therefore leading to symptoms within each zone. Long-standing kidney

deficiency will lead to yang deficiency, which means that the fire goes out, and the extreme of hot symptoms turn into cold symptoms. This is when the disease state becomes extremely complex, and is much more difficult to remedy. The resolution of these symptoms with Chinese medicine begins first with proper diagnosis, found through tongue, pulse and health history intake. Second, acupuncture and herbal remedies are prescribed to begin clearing heat and nourishing the body to achieve balance. Organ and detoxification systems are regulated with consistent treatment, along with prescribed nutrition, movement, and stress reduction tools. Diabetes is highly complex and affects all organ systems of the body. To see results, significant discipline is required in order to change lifestyle habits and show up for consistent care. Awareness of the body, mind and spirit becomes finely tuned with regular treatment, leading to greater fulfillment and long-lasting vitality. Aubrey Poglajen is an oriental medicine practitioner at Ananda Acupuncture & Healing Center, which provides acupuncture, CranioSacral Therapy, psychotherapy, Morphogenic Field Technique, and herbal, homeopathic and essential oil-prescribed remedies. The office is located at 4528 N. Oakland Ave., in Shorewood, and can be contacted at 414-791-0303 or Info@Ananda For more information, visit See ad, page 22.

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Try Some Stretches Four Ways to Flex Our Muscles by Marlaina Donato

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Four Categories, Many Variations “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut.



hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.” Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”

“The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”

Injury Prevention and Recovery

Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.” For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and suf-

ficient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.

Daily Moderation

For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan. Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at

Helpful Resources BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS (range of stretches specific to martial arts styles and body parts) (free yoga videos for all levels) (highly detailed instruction tailored to seniors) (videos from the PBS series Classical Stretch) stretching-videos (instruction specific to sports and muscle groups) feature/good-for-beginners (select stretching videos)

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ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharmagiri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”

Scientific Support

Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s levels of mood-boosting chemicals,

according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.

What to Expect

Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals. “Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.” Silence doesn’t mean being static and somber or not thinking, counsels David Harshada Wagner, of Ojai,



California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.” Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.

Choosing a Retreat

Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruc-

The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback tion without much interaction with group leaders. A small group might be better for a first retreat,” she suggests. Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your


Retreats for All Faiths

circumstances with a teacher at the retreat center before deciding to attend. If you’re in therapy, talk with your therapist,” counsels DiCapua.

Retreat Back to Everyday Life Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.” DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.” Connect with freelance writer April Thompson, in Washington, D.C., at ( offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate selfinquiry and compassion.

Insight Meditation Society:


etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder. com and can be helpful tools.

Omega Institute: One of the largest centers on the East Coast, the Omega Institute (, in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers. Unity: The Unity church, a Christian faith honoring all paths to God, offers an annual silent retreat facilitated by

Rev. Paulette Pipe (TouchingTheStillness. org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.

Tassajara Zen Mountain Center:

A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (, in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind.

Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows

Founded by Sharon Salzberg, Jack Kornfield and Joseph Goldstein in the 1970s, the Insight Meditation Society ( focuses on the Buddhist practices of metta (spreading lovingkindness) and vipassana (insight) meditation. Silent retreats at its historic center in Barre, Massachusetts, range from two days to three months.

Jesuits: A Roman Catholic order cofounded by St. Ignatius, the Jesuit tradition incorporates prayer, meditation, self-awareness and other contemplative practices. retreat-centers lists Jesuit retreat centers across the U.S. where seekers can deepen their relationship with God through silence.

natural awakenings

November 2017


Not Your Grandma’s Stuffing Healthy Twists on Old Favorites

by Judith Fertig


hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place. New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple. According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immuneboosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.

Intriguing Options

Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage

with chestnuts and embraces healthy living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce. Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairy- and grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into rice-kernelsize pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says. Laurie Gauguin, a personal chef in the San Francisco Bay area, specializes

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.



in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or soft-cooked quinoa work well.” “Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” advises Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée. The black rice looks striking against the golden squash.” A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.” Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (

Healthy Holiday Stuffing Recipes Rocco DiSpirito’s Stuffing Yields: 8 servings 1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, chopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper


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Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F.

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When millet is cooked through, transfer it to a large mixing bowl. Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes. Transfer mushrooms to the same mixing bowl as the millet. Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes. Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms. Add the chestnuts, sage, poultry seasoning, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible. Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust. Return the cast iron pan to the oven and bake for 13 minutes. Remove from oven and turn the result out onto a serving dish. Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.

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Grain-Free Sage and Pecan Stuffing 1 cup pecans 1 Tbsp coconut oil 1 medium yellow onion, chopped 2 cloves garlic, minced 3 stalks celery, diced 4 cups raw cauliflower rice (prepackaged or via a grater or food processor shredding blade) 1 Tbsp fresh sage, chopped 2 tsp fresh thyme, chopped ½ tsp kosher or sea salt ¼ tsp freshly ground black pepper ¼ cup chopped fresh Italian parsley

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Sugar-Free Cranberry Sauce Yields: 4 Servings

Preheat oven to 250˚ F.

Heat coconut oil in a large pan over medium heat. Add onions, garlic and celery and cook until onions are translucent, about five minutes.

Spread pecans on a baking sheet and place in the oven until lightly toasted, about five minutes. Monitor to ensure the nuts don’t burn.

Add the pecans, cauliflower rice, sage, thyme, salt and pepper and cook for seven to 10 minutes, until the rice is tender.

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Add additional salt and pepper if desired. Toss with parsley and serve hot.

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Lissa Rankin on

Moving from Fear to Freedom by April Thompson


issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal. A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mindbody-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling. She lives in California’s Marin County and blogs at

What common signs indicate that fear is affecting our health? When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between fear, stress and anxiety and health issues. When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine.



Whether triggered by something trivial or real, fear activates the “fight-or-flight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.

How can we distinguish between true and false fear? True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true. Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong. Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent us from following a

dream, ending an unhealthy relationship or leaving a toxic job can predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.

What are some effective ways to defang false fear? Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.

How can we cultivate courage, curiosity and resilience, rather than feed our fears? Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned. Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this life-changing practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis. Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery. Connect with freelance writer April Thompson at

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Coming Next Month

THURSDAY, NOVEMBER 2 Mindfulness Practices for the Reduction of Stress – Nov 2, 9, 16, 30, and four more. 6:30-8pm. Learn to be present in the moment with clarity and focus. Mindfulness techniques help manage feelings, thoughts and body sensations arising from present stress or past psychological wounds. $20, $120/all 8 classes. Greensquare Integrative Health Care Center, Lower Level Education Center, 6789 N Green Bay Avenue, Glendale. RSVP Susan: 414-305-7496. Creating your Crystal & Stone Healing Toolkit – 6:30-8:30pm. Learn to add quartz crystals, stones, and shells to personal healing tool kits. Areas touched upon include; fight-flight-freeze responses, deep states of relaxation, chakra/brain balancing and several quartz crystal techniques. $45; discount available with class series. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. Register: 262-787-3001.

FRIDAY, NOVEMBER 3 Newly Diagnosed? Catch Your Breath-Ignite Your Spirit – 6-7:15pm. Learn to navigate the journey ahead feeling inspired, organized and empowered. Breath work, motivational talks, gentle yoga, a MyMessenger planner, and tips to stay connected to your health team will be explored: w/Mary Jo Esser and Tesha Urban. Free, donations for Gentle Waves appreciated. Santosha Yoga & Ayurveda, W307 N149 Golf Rd, Delafield. 262-271-4972.


Uplifting Humanity Plus: Holidays Watertown Plank Rd, Elm Grove. Register: 262787-3001.

THURSDAY, NOVEMBER 9 BioMat Sessions & Reiki – Nov 9, 21. Healing amethyst mat, with far infrared, PEMF, biophoton and magnet therapies. $50/30-min session. Inspiration Wellness Group, 6420A S Howell Ave, Oak Creek. Natalie Benoit: 414-651-2243. Inspiration


The Reluctant Learner – 1-3pm. We think we want peace, love and happiness. Luckily, the Holy Spirit works with us even if our willingness is sometime inconsistent. Learn more through A Course in Miracles view. Light of Grace Healing & Education Center, 5900 W National Ave, West Allis. RSVP: 414-258-5555.

Artist-Themed Yoga Night Out – 6:30-7:45pm. When gathering in union, music can become a spiritual experience. Take your practice out of the box with the transformative sounds of David Bowie for this fun flow practice: w/Jim Mussomelli. $20. Santosha Yoga & Ayurveda, W307 N149 Golf Rd, Delafield. 262-271-4972.


Drum Circle & Guided Meditation – 6:30-8pm. Relax to the sound of drums and rhythm instruments. Drumming evening begins with a guided meditation. Bring a drum or rhythm instrument if you have one. Additional instruments available for use. Love offering. Light of Grace, 5806 W National Ave, West Allis. RSVP: 414-258-5555.

WEDNESDAY, NOVEMBER 8 Psychometry 101 – 6:30-8:30pm. Psychometry is the ability to sense and get impressions of the history of an object and its owner when you hold it. The impressions can be perceived as images, sounds, smells, tastes - even emotions; w/Doug Van Gemert. $40. Angel Light Center for the Healing Arts, 13300

December articles include: Uplifting Your Family New Year Inspirations Tips for a Peaceful and Happy Holiday and so much more!

How to Work with Crystal Skulls – 6:30-8:30pm. The truth behind the hype: the difference between new vs. ancient, what happens when crystal is carved into a skull, working with the skulls, and how they help on our spiritual journey. A relaxing evening with a collection of crystal skulls and Kathryn Rambo. $45; discount available with class series. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. Register: 262787-3001.

Reiki Level One Training – 9am-4pm. Learn reiki and activate your energy to align the mind, body, and spirit so that you may give yourself or others a treatment. Reiki heals physically, mentally, emotionally and spiritually. 8CEUs. $200. Class held in Mukwonago. Register: 262-498-4162 or

Book Signing w/Heddy Keith – Heddy Keith, hypnotherapist, will give a reading from her new book, Through It All: The Men I Chose to Love and the Lessons Learned, and will autograph your copy. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.


Winter 2018 Registration Begins – Register for the Midwest College of Oriental Medicine winter 2018 quarter. Racine Campus, 6232 Bankers Rd, Racine; Evanston Campus, 1601 Sherman Ave, 3rd Fl, Evanston. 800-593-2320.

SATURDAY, NOVEMBER 11 Intro to Yoga – Nov 11, 25. 10:30-11:45am. Classes are open to new or current clients who would like more information and detail, or perhaps some help with form to feel comfortable attending regular classes: w/Jill Follet. Free. Santosha Yoga & Ayurveda, W307 N149 Golf Rd, Delafield. 262271-4972.

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natural awakenings

November 2017


activate and de-activate your grid, and when and how to use it when completed; w/Sheri Bauer. $45; discount available with class series. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. Register: 262-787-3001.

Animal Communication Sessions – 12-4pm. Ever wonder what your animal friend is thinking? Bring your animal friend or pictures to find out their thoughts, feelings, behavioral issues or what they’d like; w/Stacy Krafczyk. $65/20-minute sessions, cash or check. Petlicious, 2217 Silvernail Rd, Pewaukee. Preregister: 262-548-0923


Pain and Posture Class – 2-4pm. A simple yet telling movement class that can help relieve pain in your spine, arms, and legs. Follow-up appointment included. Free. PhysioBin, 11820 W Ripley Ave, Wauwatosa. 414-459-1224. Open House at Trinergy and Santhigram Ayurveda – 3-7pm. All are welcome. Learn how Trinergy Center for Integrative Psychiatry and Santhigram Wellness Ayurveda Spa can help your health. Meet, network and mingle. Enjoy healthy sweet/savory treats, and maybe win a prize in the raffle. Free. Santhigram Wellness Ayurveda Spa, 12800 W National Ave, New Berlin. 262-955-6600.

N Green Bay Avenue, Glendale. RSVP: Hanas



Essential Oils – 6:30-8pm. With Kait McCullough. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.

Simple Pleasures, Big Ideas: a conversation on the science of happiness – 12-2pm.This time of year many find it difficult to navigate the holidays without sadness and depression. This workshop will provide ideas, solutions and methods to maintain a happier outlook; w/Michael Robichaud, laffologist. $25 suggested donation, no one turned away. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.

Spirit Message Circle – 6:30-8:30pm. After a meditation to awaken intuitive guidance, attendees will be guided to give & receive messages from spirit. For anyone interested in increasing intuitive abilities or wanting guidance from realms beyond: w/ Ginny Clark. No experience necessary. $20. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. Register: 262-787-3001.

Embracing Your Dreams: Vision Board Workshop – 1-4pm. Looking for a new direction but unsure about the next step? Creating a vision board can help you find that direction and release the obstacles in your way. $45, $40/members; register online. Dragonfly Meditation Studio, 11649 N Port Washington Rd, #225, Mequon. 262-518-0173.


Midwest College of Oriental Medicine Open House – 1:30-3:30pm. Spend time touring a campus; learn what programs are offered; explore the possibilities available in acupuncture and Chinese medicine. Attendees receive a T-shirt and raffle entry for a Kindle Fire. Racine Campus, 6232 Bankers Rd, Racine; Evanston Campus, 1601 Sherman Ave, 3rd Fl, Evanston. 800-593-2320. Guided Group Meditation – 5-6pm. The event is for members of Hana Holbus’ meditation group but guest participants are welcome and encouraged to attend. Free. Greensquare Integrative Health Care Center, Lower Level Education Center, 6789

Aveda IBW Mixer – 5-8pm. Get connected to Aveda with an express service and shop Aveda at a savings. Free; reservations limited. The Institute of Beauty and Wellness, 327 East St Paul Ave, 2nd Floor, Milwaukee. RSVP: 414-227-2889. Introduction to the Akashic Records – 6:308:30pm. What is the Akashic realm and how is it made available? Studens will get guidelines for questions to ask and for doing a reading, and have an opportunity to open the records and do a reading. The class follows Linda Howe’s book, How to Read the Akashic Records. $40. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. Register: 262-787-3001.

THURSDAY, NOVEMBER 16 Introduction to Crystal Grids – 6:30-8:30pm. Crystal grids shift the energy of the physical body and its related energy fields. Learn to make a crystal grid using a basic Flower of Life pattern, how to

Awaken your Intuition – 5-10pm. Determine your primary channel for receiving divine guidance. Experience meditations and attunements to open your 3rd eye and ear chakras. This experiential workshop will teach you how to see/sense the aura/energy fields around yourself and others, and to connect with your guide or angel. $99. Golden Light Healing Retreat Center near Green Bay. Info: Astro Jam – 6:30-9pm. This is an evening of fun and connection as we dabble in the wonders of astrology. This is not your ordinary astrology gathering. $10 suggested donation; preregistration required. Center for Well-Being Lake Country, LLC, 301 Cottonwood Ave, Hartland. 262-367-0607.

SATURDAY, NOVEMBER 18 A.R.E. Group – Meets at Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Kevin Reger: 414-322-6552. Tea with Natalie – 9-10:30am. Enjoy a cup of tea or coffee and a health chat with a holistic wellness expert. $10. Inspiration Wellness Group, 6420A S Howell Ave, Oak Creek. Natalie Benoit: 414-6512243. Yoga & Writing Workshop – 9:30am-12pm. Experience the holidays from a place of balance and perspective. Discover your center and learn how to stay grounded and connected to what really matters. $55; preregistration appreciated. Center for WellBeing Lake Country, LLC, 301 Cottonwood Ave, Hartland. 262-367-0607. Reiki III for Animals & People – 10am-3pm. Receive the last reiki symbol to become a master of reiki to promote healing and wellbeing, and instilling the healing life force energy for animals and humans. Prerequisite: Reiki I & II. $150. Bark n Scratch Outpost, 5835 W Blue Mound Rd, Milwaukee. Preregister: 414-444-4110. Reiki Level II – 12:30-5:30pm. Learn the meanings, uses and techniques to use when drawing the symbols in a healing session, space clearing or manifestation purposes. Distance healing techniques will be practiced and basic hand positions in the healing of others introduced. Reiki Level II Practitioner designation and certificate of completion awarded. $165; seating limited. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. Register: 262-787-3001. Angel BrainyEX Retreat – 2-5pm. A retreat-style workshop for your better body and better brain. Participate in brain boosting activities that you can use in your daily life. $20, includes workbook. PhysioBin Walker’s Point, 131 W Seeboth, #215, Milwaukee. 414-552-0820.

SUNDAY, NOVEMBER 19 Bake Sale & Candied Apples – Following celebration. Get your home made holiday treats for Thanksgiving. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.



savethedate SUNDAY, NOVEMBER 19 Wellness & Metaphysical Fair – 11am-4pm. Explore your body, mind and spirit and enjoy a day of healing and enlightenment. Some of the best mediums and readers in the Midwest – ascension, sound, reiki, Tarot, palm, shaman; vendors with one of a kind items; all-natural body products, crystals, pendulums. Free admission. American Legion Post 449, 3245 N 124th St, Brookfield. Make Your Own Skincare Products: Create Gifts for the Holidays – 12-3:30pm. Learn to create chemical-free skincare products using plant-based butters, oils, herbs, essential oils, and more. Use recipes from class or create your own products; make gifts that are nourishing to the skin for your family and friends; w/Janine Trede & Monica Latus, aroma therapists. $50. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262787-3001.

intuitive readers all day. Gift certificate drawings and lunch buffet. Bring a small, useful gift or toy. Your donation will support local charities. See website for details. Free. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001.

TUESDAY, NOVEMBER 28 Lupus Support Group Meeting – 6-8pm. Lupus support group meetings are held the last Tuesday of the month to provide support to Lupus patients and their families. Free. 2600 N. Mayfair Road, Atrium level, basement conference room, Milwaukee. Info: 414-443-6400. Flu – 7-9pm. Learn to prevent and treat illnesses naturally, and to enhance the immune system. Learn what herbs, homeopathic remedy, and essential oils to use, and how to use them. Class includes flu homeopathic remedy. $40. Inspiration Wellness Group, 6420A S Howell Ave, Oak Creek. Natalie Benoit: 414-651-2243.



Basic Animal Communication Class – 10-4pm. Learn to build your communication skills through telepathy with your animal companions in group discussions, grounding/centering techniques, several exercises, a clearing meditation and practicing with pictures of your animal friends. $150, $50 non-refundable deposit to reserve space. Petlicious, 2217 Silvernail Rd, Pewaukee. Preregister: 262-5480923. Intro to Yoga – 10:30-11:45am. See Nov 11 listing. Free. Santosha Yoga & Ayurveda, W307 N149 Golf Rd, Delafield. 262-271-4972. SantoshaYoga

SUNDAY, NOVEMBER 26 Midwest College of Oriental Medicine: Fall 2017 Accelerated Program – 9am-3pm. Students unable to start at the beginning of the quarter will be able to join the four-week Accelerated Program. Lecture series held on Sunday Nov 26, Dec 3, 10, 17. The fundamentals course establishes root knowledge to build upon. Online as a LiveStream lecture or on campus (Racine, WI and Evanston, IL). 800-5932320. Holiday Party & 11th Anniversary Celebration – 11am-4pm. Workshops, sound healing circles and

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JANUARY 2018 Midwest College of Oriental Medicine Winter 2018 Quarter Begins – Jan 6. The winter 2018 quarter offers Saturday courses and distance education. Online LiveStream lectures available for weekday evening science courses eliminating winter weather commuting. Online as a LiveStream lecture or campuses in Racine, WI and Evanston, IL. 800-593-2320. Peru Mysticism – Jan 28-Feb 3, 2018. Explore Peruvian shamanism up close and personal on a spiritual journey with Golden Light Healing. Participate in healing rituals and meditations at ancient holy sites, including the fabled City of Light, Machu Picchu, with the local shamans. Information, Amy: 920-609-8277. Lupus Support Group Meeting – Jan 30. 6-8pm. Lupus support group meetings are held the last Tuesday of the month to provide support to Lupus patients and their families. Free. 2600 N. Mayfair Road, Atrium level, basement conference room, Milwaukee. Info: 414-443-6400.

BioMat Sessions & Reiki – See Nov 9 listing. $50/30-min session. Inspiration Wellness Group, 6420A S Howell Ave, Oak Creek. Natalie Benoit: 414-651-2243. Reiki Level Two – 9am-5pm. Learn the three symbols in Usui Reiki Ryoho. CEUs available. $200. Class held in Mukwonago. Register: 262-498-4162 or

Spirit & Wellness Fair - Lake Country – Dec 9. 10am-4pm. Uplifting pre-holiday services are being offered to support your journey toward wholeness and self-understanding. Experience personal readings, energy healing sessions, aura balancing and more. No entry fee. $20/15-minute readings or healings. Center for Well-Being Lake Country, LLC, 301 Cottonwood Ave, Hartland. 262-367-0607.

APRIL 2018 NOVEMBER 30 The Mystical and Magical Shiva Lingham – 6:308:30pm. Explore the Hindu significance of this sacred stone. Learn the geological composition and the metaphysical attributes given to the elements present, the spiritual attributes of the Lingam according to tradition, traditional care, and ways of working with the ancient sacred stone. $45; discount available with class series. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. Register: 262-787-3001.

plan ahead DECEMBER Mediumship Training – Dec 2-3. 9am-4pm. Highly experiential class will teach a variety of techniques to make connections with the spirit world and give an evidential reading. Taught by Amy Wilinski, who trained with many gifted mediums and brings a blend of styles to her work. Overnight options available. $295/commuter, $350/shared accommodation & meals, $375/private room & meals. Golden Light Healing Retreat Center. Info: 920-609-8277. Winter Fair and Waldorf Open House – Dec 2. 10am-5pm. Enjoy a festive seasonal experience with unique gifts for sale, food, entertainment, natural crafts, children’s activities and school information. Free, donations welcome. Tamarack Waldorf School, 1150 E Brady St, Milwaukee. 414-2770009.

Whispers on the Wind Shamanic Training – Apr, 2018. Intensive training program in shamanism, energy medicine and self-transformation meets four times over 12 months. Learn core energy healing techniques including power animal and soul retrieval, clearing of past life and ancestral imprints, connecting with the forces of nature, etc. Golden Light Healing Retreat Center near Green Bay. Info: 920-609-8277.

FALL 2018 Mists of Ireland Tour – Fall 2018. Explore the sacred circles and holy wells of Celtic lore. Amy and David Wilinski of Golden Light Healing are excited to offer once again this popular spiritual journey on the Emerald Isle. Contact: GoldenLightHealing@ Amy Wilinski: 920-609-8277. Golden

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November 2017


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Center, 1166 Quail Ct, #210, Pewaukee. Register: 414-217-4185.

$5 Yoga Classes – Daily yoga classes available; call or visit the website for the schedule. The Institute of Beauty and Wellness, 327 East St. Paul Ave, Milwaukee. RSVP: 414-227-2889.

thursday Minister’s Book Study – 9:15-10:45am. This is an open discussion group; currently discussing The Untethered Soul, The Journey Beyond Yourself. Free. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.

sunday A.C.I.M. Study Group – A Course in Miracles study group, following fellowship. Love offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Friendship and Potluck – Last Sun. Celebrate with a spiritual community; messages and music during the service followed by food and fellowship. Bring a friend and a dish to share. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. 12 Powers of Man – Through Nov 19. 7:30-9:15am. Class on this teaching by Unity’s co-founder, Charles Fillmore, will be before Sunday celebration; w/Rev Brian Griffin. Love offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. Sunday Gathering: Light of Grace – 10am. Come for meditation, soul-filled music and an inspiring spiritual message to uplift and motivate you. Spiritual Youth Development, ages 5-9, the second Sunday of each month. Light of Grace, 5806 W. National Ave, West Allis. 414-258-5555. LightOfGrace.Church. Unity Church of Light Sunday Service – 10am. Sunday service with Rev Sue Ellen Kelly and the amazing music of George Busateri, John Zaffiro and various soloists. Children’s Sunday school at same time. Unity Church of Light, 150 S Sunnyslope Rd, Ste 110, Brookfield (in Bishop’s Woods West 1). 262-641-7558. Shamanic Journey and Drumming Circle – 11:30am. 3rd Sun. Meets following fellowship and service. Please bring your drum, some available for use. Group led by Dennis Clark, president, board of trustees. $10 suggested offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. Coloring and Crafting Club – 12pm. 2nd Sun. This is a quiet time of fellowship and creative expression. Meets in the fireside room following fellowship and service. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa.


Guided Meditation – 9-9:40am. A guided mindfulness meditation with a focus on the breath to develop increased awareness and presence; with Ann Marie Arvoy, certified meditation instructor. Open for beginner to advanced practice. $15, free/ members. Dragonfly Meditation Studio, 11649 N Port Washington Rd, #225, Mequon. 262-518-0173. RSVP:

Guided Meditation – 6-6:45pm. As a reiki practitioner, Dawn Weberg, certified meditation instructor, brings a healing presence along with nature visualizations to her meditations. Open to beginner and more experienced practitioners. $15, free/members; registration on line. Dragonfly Meditation Studio, 11649 N Port Washington Rd, #225, Mequon. 262518-0173.

Gentle Healing Yoga – 10-11am. An extremely gentle, individualized class ideal for those dealing with chronic aches and pains, arthritis, fibromyalgia, MS, cancer, other health conditions, post-injury, or those interested in the gentle yoga style. Instructor: Shelley Carpenter, PT, e-RYT. $40/4 weeks, $12/ class. Lakepoint Church, S63W13694 Janesville Rd, Muskego. Register: 414-217-4185. Shelley@

tuesday Beginner/Intermediate Yoga – 9-10am. Relieve stress, gain flexibility, strength and balance. Emphasis is on proper alignment and breathing for a safe, healing practice. Led by Shelley Carpenter, PT, e-RYT. $44/4 weeks, $13/class. The Ommani Center, 1166 Quail Court, Ste 210, Pewaukee. Register: 414-217-4185. Caravan of Remembering: Book Club – 6:308pm. 3rd Tue. Sandra Zwirlein facilitates. The group works together to discover and empower our personal life mission’s work. Love offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Hatha Restorative Fusion Yoga – 6:45-7:45pm. This all levels mindful, meditative yoga class moves from hatha into restorative to first build strength and flexibility and then ground and deepen body inquiry. $12, $50/5 class pass, $10/member, $45/member 5 class pass; registration on line. Dragonfly Meditation Studio, 11649 N Port Washington Rd, #225, Mequon. 262-518-0173.

wednesday Beginner/Intermediate Yoga – 6-7pm. Relieve stress, gain flexibility, strength and balance. Emphasis is on proper alignment and breathing for a safe, healing practice. Led by Shelley Carpenter, PT, e-RYT. $44/4 weeks, $13/class. The Ommani



Silent Unity Prayer and Healing Circle – 11am. This prayer time coincides with the prayer time at World Headquarters Silent Unity where prayer partners are praying 24/7/365. This is a powerful time to join in prayer. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UCIM@

saturday Yoga with Mary Galati – 9am. 1st & 3rd Sat. Appropriate for all ages and abilities. Bring yoga mat or beach towel, wear comfortable clothing; men invited to participate. $7.50 per session. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Mindfulness Meditation – 9-10:30am. 2nd & 4th Sat. Mindfulness Meditation is based on the teachings of Buddhist monk, Thich Nhat Hanh. Facilitated by Cornelia Beilke, who has taught this technique for over a year. Love offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Ascension Reiki –10am-4 pm. Proceeds to benefit American Foundation for Suicide Prevention. $40/ one-hour session. Cudahy location. For more info and to register, Kalela: 414-378-7604. Kalela1@ Citizens Climate Lobby – 10:30am-1:30pm. 2nd Sat. This is a non-partisan group dedicated to finding effective ways to preserving and protecting our planet from further climate change. Wedding Suite, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.

communityresourceguide Connecting you to the leaders in natural health care and green living in our community. To be included in the Community Resource Guide, email to request our media kit.


6789 N Green Bay Ave, Glendale 414-813-4747 Specializing in pain treatment, internal medicine, hormone imbalance and stress management. Alana Hammer, MS L.Ac utilizes acupuncture and Chinese herbal medicine to help individuals achieve their optimal health.


4528 N Oakland Ave, Shorewood 414-791-0303 Emotional disharmonies are oftentimes the root cause of many physical dysfunctions, such as; adrenal, sinus, hormonal and digestive issues, chronic inflammation and pain, headaches, insomnia and more. See ad, page 22.


A 501c3 nonprofit, fullservice acupuncture care center, we offer excellence in pain management, oncology support, and stress insomnia treatment in our beautiful West Allis clinic. See ad, page 11.


19601 W Bluemound Rd, #100, Brookfield 414-405-3956 Emily Yenor, Physical Therapist and movement expert, identifies and corrects muscle imbalances throughout the body to help you move better, feel better and live better. See ad, page 23.


Stacy Krafczyk • 414-460-4781 Stacy Krafczyk specializes in Animal Communication, intuitive readings, after life communication, energy work and healing for both people and animals that helps promote physical and emotional well-being.


15720 W National Ave, New Berlin 262-785-5515 • Exceptional chiropractic and wellness clinic with a special focus on chronic pain relief. Offering MLS Laser Therapy, massage, acupuncture, exercise rehabilitation, functional medicine, and more. See ad, page 9.


Aimee Lawent Beach 414-732-9860 Aimee is a Healing Touch for Animals (HTA) Practitioner and animal communicator. HTA restores harmony and balance to an animal’s energy system and works cooperatively with traditional veterinary care.

OPTIMAL PERFORMANCE HEALTH & WELLNESS CENTER 15850 W Bluemound Rd, Ste 306, Brookfield 262-226-8349 We combine the best of chiropractic, physical therapy and wellness care. We use a comprehensive panel of diagnostic testing to insure our patients get the highest level of care possible.


12800 W National Ave, New Berlin 262-955-6600 Santhigram’s Vaidya Sunita, the only ayurvedic doctor in Wisconsin, offers affordable authentic ayurvedic consultations, diet/yoga/lifestyle coaching, panchakarma treatments, spa services. Come, experience true healing. See ad, page 39.


17280 W North Ave, Ste G-102, Brookfield 262-789-0576 Special focus on women and children, Dr. Settimi has been providing exceptional wellness care to our community for over 27 years. Our natural approach addresses common healthcare concerns in a warm and welcoming environment. See ad, page 10.


1841 N Prospect Ave, Milwaukee 414-377-3898 Specializing in mental health, including anxiety, depression, and PTSD; stress reduction, digestive and eating disorders, detox and chronic pain. Offering acupuncture, reiki, gong bath meditations.

SANTOSHA YOGA AND AYURVEDA W307 N1497 Golf Rd, Delafield 262-271-4972

Nikki Estes offers holistic health coaching through ayurvedic consultations, AyurYoga therapy and ayurvedic products and essential oils. Balance the body, focus the mind, enlighten the spirit. See ad, page 24.


13000 Watertown Plank Rd, Elm Grove 262-787-3001 •

natural awakenings

Our Crystal Emporium features unique and exquisite crystals, stones and natural stone jewelry at affordable prices. Crystal Workshops and therapeutic Crystal Healing sessions also available.

November 2017



4763 N 124 St, Butler • 262-790-0748 Besides selling beautiful stones and crystals, we offer a variety of healing sessions, crystal healing classes, reiki, astrology, tarot readings and spiritual counseling. See ad, page 10.



My wellness site is life-centered. I write about and teach empowered wellness, useful resources, and creating everyday wellness for ourselves. Learn more on my blog tab at


222 N Franklin St, Port Washington 262-235-4525 Dr. Railand is passionate about treating all ages with a whole body p e r s p e c t i v e . We c o m b i n e advanced alternative treatments with conventional procedures to provide true wellness. See ad, page 5.

INTEGRATIVE DENTAL SOLUTIONS N35 W23770 Capitol Dr, Pewaukee 6789 N Green Bay Ave, Glendale 262-691-4555 •

“…Because a healthy Body, starts with a healthy Mouth.” Our office specializes in treating the cause of the problem and not just the symptoms; we offer the latest advances in dentistry. See ad, page 3.


Visit to get your free sample of Extreme Kleaner, a non-toxic biodegradable multi-purpose cleaner-degreaser aimed to improve air and water quality and reduce negative influences on the environment. See ad, page 2.

HOLISTIC HEALING CENTER FOR WELL-BEING Sandra Anderson 301 Cottonwood Ave, Hartland 262-367-0607 •

Sandra Anderson is certified in advanced energy medicine techniques and practices for supporting individuals who are looking for holistic approaches in attaining fulfillment and wellbeing. See ad, page 23.


125 W Wisconsin Ave, Ste 102, Pewaukee 262-737-4004 Dr. Schwartz is board certified in Biomimetic Dentistry, Integrative Biologic Dental Medicine and is a Board Certified Naturopathic Physician. We offer the best and healthiest dentistry for our patients.


Amy Wilinski, Shamanic Energy Practitioner/ Reiki Master • 920-609-8277 Discover your gifts with one of our many offerings! Offering healing sessions and training in Milwaukee and Green Bay area in Reiki, Shamanism, Intuition, Mediumship and much more.


Shelley Carpenter, PT, e-RYT, Reiki Master/Teacher • 414-217-4185 Reiki sessions, gentle therapeutic individual & group yoga in Pewaukee & Muskego. Combining PT knowledge with the wisdom and healing energy of yoga and reiki.




Inspiration Wellness Group, 6420A S Howell Ave, Oak Creek 414-651-2243

Wellness coach, guide, consultant, educator and reiki practitioner since 2000. Specializing in disease reversal with natural evidencebased therapies. Emphasis on functional, alternative, complementary and energy medicines.


414-810-5858 Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and low-maintenance solutions. Professional Craftsmanship Inspired by Nature. See ad, page 8.


Diane Olson-Schmidt • 414-793-3652 Garden consultation, instruction, landscape design, wildflowers and woodland gardens, prairies, small ponds, rain gardens, landscape maintenance, organic lawn care. Organic landscape practices in all habitats. See ad, page 24.


Susie Raymond, Esthetician, Life Coach, Reiki Master/Teacher • 414-352-6550 Reveal your radiance through natural methods of skin rejuvenation, including photo rejuvenation, gentle peels, natural/ organic customized facials. Susie brings 19 years of experience to every service and has a gentle healing touch. See ad, page 14.


262-544-4310 2312 N Grandview Blvd, Ste 101, Waukesha Need a reminder you’re a goddess? Spiritual life coach, goddess of greatness growing, feminine spirit arts and sciences, spiritual exploring, self-worth, relationship rules, and energy medicine. See ad, page 10.

LYMPHATIC DETOX ALIVE & WELL NATURALLY 140 S Main St, Thiensville 262-297-7070

Teresa Lopez offers dry salt bed t h e r a p y, S T- 8 Ly m p h a t i c decongestion/oxygen/ozone, MediCupping, microscopy, and independent monthly healthy foods lifestyle courses. Complimentary BioMat sessions.


20+ Integrative natural healing and medical specialists offer drug-free, patient-centered care. We treat the cause, not the symptom, using the latest integrative strategies. Enjoy affordable daily health & fitness classes, all in a beautiful neighborhood setting.

ZUZA’S WAY INTEGRATIVE WHOLE FAMILY CARE 817 N East Ave, Waukesha 262-312-9098 •

Dagmara Beine blends Western medicine with Integrative/ Functional medicine to empower your whole family with knowledge and the right tools to make the most informed decisions for your health. See ad, page 28.


Dr. Sarah Axtell and Dr. Joanne Aponte are naturopathic doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalances, weight loss and hypothyroidism. See ad, page 23.


11649 N Port Washington Rd, Ste 225, Mequon 262-518-0173 • Dragonfly Meditation is a secular (non-religious) mindfulnessb a s e d s t u d i o w h i c h o ff e r s meditation instruction, special workshops, retreats, massage, reiki and yoga classes. See ad, page 16.




10040 N Port Washington Rd, Mequon 262-241-5604

401 E Silver Spring Dr, Whitefish Bay 414-332-3636 Yellow Wood specializes in premier outdoor gear with a conscience, passion for what we do and purpose to create a better society and community. See ad, page 11.

My mission is to provide personal, compassionate counseling that transforms the human experience to one of joy and hope by optimizing each client’s potential.




12800 W National Ave, New Berlin 262-955-6600 At Trinergy, a holistic mental health clinic, Dr Tummala provides mind-body evaluation & comprehensive treatment plan to address psychological problems & achieve health & vitality. See ad, page 39.

414-552-0820 Wauwatosa and Walker’s Point Locations Doctors of Physical Therapy Daniel Schumann and Rachel Thiel offer unique techniques to eliminate pain and limitations and bring you to better movement for a better life. See ad, page 13.

MYOFASCIAL RELEASE WHITE WOLF MFR Infinity Healing Center, 3305 N 124th St, Brookfield 414-543-0855


Tony Grimm, LMT since 2007; expert-level JFB Myofascial Release therapist. MFR is the most effective treatment to eliminate or reduce pain using gentle pressure to get lasting results.

Infinity Healing Center, 3305 N 124th St, Brookfield 414-429-5117 Offering reiki therapy, intuitive readings, angel card readings & more. Ann Miller is a psychic medium and certified reiki master. Start your journey to wellness today!



Bay View, Brown Deer, Milwaukee, Mequon and Wauwatosa locations

100 Main St, Mukwonago 262-498-4162 Rhiana is trained in Usui and Holy Fire Karuna Reiki. Earn CEUs. If you’re looking for certified training and compassionate healing sessions, call Rhiana.

We know Jack! Unlike other area grocers, we know by name many of the farmers and producers who supply Outpost with quality goods. See ad, page 13.

NUTRITION LANGLOIS’ VITAL NUTRITION CENTER 8843 W North Ave, Wauwatosa 414-453-8289 store, 414-453-4070 office


121 E Silver Spring Dr, Ste 208, Whitefish Bay 414-758-0657

Langlois’ Vital Nutrition Center is at the forefront in optimal nutrition. Optimal nutrition equals: Increased energy, more productivity, enhanced emotions, improved brain function and more. See ad, page 40.

natural awakenings

Reiki/energy healing is a powerful treatment that helps the body relax at a very deep level, allowing the body to activate its own ability to heal itself. See ad, page 28.

November 2017



262-337-1530 Brookfield and Glendale locations


6232 Bankers Rd, Racine • 800-593-2320 The Midwest College, with campuses in Racine and Chicago, offers accredited programs in Acupuncture and Oriental Medicine that lead to licensed practice in Illinois, Wisconsin, Indiana and many other states. See ad, page 16.

Rolfing Structural Integration is a unique whole-body approach that facilitates effortless, upright posture & fluid, pain-free movement. It helps you feel comfortable in your own skin. See ad, page 28.


13300 Watertown Plank Rd, Elm Grove 262-787-3001 •


682 Kettle Moraine Drive South, Slinger 920-210-0370

Wisconsin’s premier School for Energy Medicine Training offering individual classes, certificate and diploma programs. Built on the belief that knowledge, competency and professionalism must exist at the very foundation of Energy Work.


327 E St Paul Ave, Milwaukee 414-227-2889 • Located in Milwaukee’s Historic Third Ward, The Institute of Beauty and Wellness is a leading Aveda school with multiple beauty and wellness programs.

Rachel Geschke is a Face Reality Acne Specialist and holistic esthetician. She specializes in acne treatment and prevention, along with reiki-infused facials, peels and waxing.


Associate Pastor Kris Nelsen 5806 W National Ave, West Allis LightOfGrace.Church A loving, spiritual community dedicated to assisting others on their spiritual journey. We provide 10am Sunday gatherings, healing services, weddings, classes & m o r e . S e n i o r P a s t o r To m Sherbrook. See ad, page 38.


Rev Mari Gabriels on 1717 N 73rd St, Wauwatosa • 414-475-0105 A God-centered c o m m u n i t y, welcoming all to come and share the gifts of divine love, life, peace, joy and abundance. Join us Sundays, 10 am. See ad, page 20.


7963 N Port Washington Rd, Fox Point 414-405-3556 Offering yoga, meditation, reiki, massage, naturopathic skin care treatments and remedies, organic makeup. A personalized experience for children and adults in a cozy, home-like setting.

With the new day

comes new strength and new thoughts. ~Eleanor Roosevelt



Trinergy Center for Integrative Psychiatry & Santhigram Wellness Ayurveda Spa

OPEN HOUSE Meet providers at Trinergy Psychiatry & Santhigram Ayurveda. Learn about Holistic Approaches to mental wellness. Learn about how Ayurveda can help achieve total wellness and vitality Network and mingle with like minded people Gift Cards * Holiday Shopping Raffle Prizes * Savor Healthy Treats

Saturday, November 11th 3pm - 7pm 12800 W National Ave. New Berlin WI 53151 (262)-955-6600 |

Why Diet Alone Will Not Vastly Increase Your Energy Improving your diet is always a good idea. Improving your diet will usually increase your energy. But improving your diet will generally NOT give you vast and long-lasting increases in energy. Why? The answer is that diet is TOO RANDOM an approach to BREAK a deeply set mineral pattern. You can’t really control the minerals in your diet. You can’t really put all your foods on a scale and measure out the exact portions to the gram before eating. Diet alone is not organized enough to give the body the guidance it needs. You must measure and test the body to more scientifically improve your health. Watch the videos on our website.

Need Energy? Visit our website!

Call today!

Jeffrey Langlois

CN, ND, CNC – 31 years experience

Drew Detzner

CNC, MH – 10 years experience

Benefits of individualizing your supplements: More energy to express your true self • Improved emotional well being Increased work capacity • Enhanced mental functioning • Better decision making

Sleep better

Worry less

Glow more

8843 W. North Avenue • Wauwatosa

414-453-4070 Like us on Facebook

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Natural Awakenings Magazine of Milwaukee is a free monthly publication serving the health-seeking and environmentally conscious communities...


Natural Awakenings Magazine of Milwaukee is a free monthly publication serving the health-seeking and environmentally conscious communities...

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